Weight Watchers introduced the Turn Around program in 2004, giving members the choice of following either the Flex Plan or Core Plan. The Flex Plan involves counting point values of foods while the Core Plan allows members the choice of eating until they are full from a list of approved foods.
Fruits and Vegetables
The Weight Watchers Core Plan allows for the unlimited consumption of fruits and vegetables that do not contain added sugar and have a low carbohydrate level. Vegetables included in the plan are green beans, lettuce and greens, broccoli, carrots, peppers, cabbage, mushrooms and onions. Vegetable juices are not included as a Core food plan item. Fruits included in the program are berries, apples, citrus fruit, bananas, plums and raisins.
Beans and Legumes
Weight Watchers members following the Core Plan can choose to eat a variety of beans and legumes. The only exclusion is baked beans since they contain sugar as a sweetening agent. Bean and legume choices include lima beans, black beans, kidney beans, pinto beans, garbanzo beans and great northern beans. Fat-free refried beans are also included in this category.
Protein
Weight Watcher Core Plan members can consume lean cuts of beef, pork, lamb, chicken and fish. Beef options include top round steak, top round roast, sirloin steak, sirloin roast, filet Mignon and T-bone steak. Lean cuts of pork include lean ham, pork tenderloin, pork butt roast, lean veal steaks, lean veal cutlets and Canadian bacon. Lamb options include leg of lamb and lamb chops. Canned or skinless poultry with excess fat removed along with all fish, including tuna packed in water, is included in the program. Vegetarians or members that prefer meatless products can consume tofu, eggs and veggie burgers as part of the program. Processed meats, including deli lunch meats, are not part of the Core Plan.
Dairy
Dairy options on the Weight Watchers Core Plan include the fat-free versions of milk, yogurt, cheese, cottage cheese and sour cream. Soy options of these products also are included in the program.
Grains
Weight Watchers members following the Core Plan are limited to the amount of grains or cereals consumed each day. Consume no more than one serving of whole-wheat pasta, potatoes, brown rice or other grains each day. Cold cereal options include sugar-free shredded wheat, 100-percent bran, puffed rice or puffed wheat. Limit cold cereals to one serving each day and only use fat-free milk or yogurt. Bread is not an approved Core food.
Condiments and Oil
The Weight Watchers Core program allows for the use of some condiments and oils. Condiment options include ketchup, mustard, fat-free salsa, soy sauce, Worcestershire sauce, vinegar, lemon juice and hot sauce. The Core Plan allows for up to 2 tsp. of olive, sunflower, canola, safflower or flax seed oil each day. Include fat-free salad dressing, fat-free margarine, fat-free mayonnaise and cooking spray on a limited basis.
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